Chicken and Veggie Teriyaki Skillet
Author: Lisa Leake
1/2 cup soy sauce
1/2 cup water
4 garlic cloves, minced
2 tablespoons peeled and minced fresh ginger
2 tablespoons toasted sesame oil
2 tablespoons rice wine vinegar
1 tablespoon honey
1 pinch red pepper flakes
Chicken and Veggies
3 tablespoons olive oil, divided
1 red onion, cut in half and thinly sliced
3 bell peppers, cored, seeded and thinly sliced, (any color, I used red, green and yellow)
1 pound boneless, skinless chicken thighs or breasts
1/2 cup whole-wheat flour
1 handful fresh cilantro leaves (optional garnish)
Whisk together all ingredients and set aside.
For the Chicken and Veggies
Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Cook the onion and peppers, while stirring occasionally, until they soften and begin to brown, 7 to 9 minutes. Transfer to a bowl.
Meanwhile, pound the chicken with a tenderizer and dredge in flour until well coated on all sides. After the veggies are removed from pan pour in the remaining 2 tablespoons of olive oil and add chicken to the pan, still on medium-high. Cook until golden brown on both sides and cooked almost all the way through, about 5 minutes (depending on the thickness of the chicken).
Pour in the teriyaki sauce and scrape the brown bits off the bottom of the pan. Bring to a boil and cook for a couple of minutes until the sauce reduces down and begins to thicken. Add back in the veggies and turn down to low until the chicken is done all the way through (no longer pink in the middle). Top with a handful of cilantro (if using), and serve over brown rice or whole-grain ramen noodles.